Jennifer Dorie’s Workout Routine and Diet Plan

Jennifer Dorie is a well-known IFBB Bikini Pro athlete. She hails from Ontario, Canada. It took her a lot of hard work and efforts to win her Pro card.

She religiously follows her well-structured fitness regime that keeps her in great shape all the time. Many of her fans often intend to know about it. And if you are one of them, we must tell you that you have landed on the right page.

So without further ado, let’s throw some light on Jennifer Dorie’s workout routine and diet plan where lies the secrets of her aesthetic physique.

Jennifer Dorie's Workout Routine and Diet Plan

Jennifer Dorie’s Workout Principles

Jennifer Dorie’s workout plan is targeted toward facilitating lean muscle gains. She starts her workout routine with a decent warm-up session.

Then she proceeds to perform compound exercises such as squats, overhead presses, and deadlifts. She prefers to perform them with moderate-heavy weights.

When it comes to performing isolation exercises she chooses to go with relatively lighter weights. This enables her to achieve better peak contractions resulting in greater muscular development.

Jennifer Dorie’s Workout Routine

Jennifer Dorie's Workout Routine

Being quite passionate about hitting the gym, Jennifer tends to train 6 days a week. She has a unique approach to training that gives both her upper and lower body adequate workouts. For instance, in one week she will train her lower body thrice a week whereas, in the very next week, she will focus more on training her upper body.

Jennifer’s lower body muscles are so well-developed that they make her entire physique look immensely aesthetic and proportionate. Amongst all the exercises that she performs, hip thrusts happen to be her most preferred exercise.

She also performs sumo squats (using 50-90 lbs dumbbells) and reverse hack squats to develop her quads, hamstrings, and glutes.

Now let’s throw some light on the exercises that Jennifer performs in her workout sessions:-

Jennifer Dorie Glutes Workout


  • Lateral side steps (using a resistance band)- 3 sets of 15-20 reps
  • Front walking lunge- 3 sets of 15-20 reps
  • Stiff-leg deadlifts supersetted with dumbbell sumo squats- 4 sets of 12-15 reps
  • Cable pull through- 4 sets of 12-15 reps
  • Single-leg leg press- 3-4 sets of 12-15 reps
  • Seated abductions- 4 sets of 15-20 reps
  • Dumbbell lateral lunges- 3 sets of 12-15 reps


  • Leg extensions- 3 sets of 12-15 reps
  • Hack squats- 4 sets of 8-12 reps
  • Bulgarian split squats- 3 sets of 10-12 reps on each leg
  • Seated abductions- 3 sets of 10-12 reps

Back and Biceps

  • Straight arm pulldowns- 3 sets of 10-12 reps
  • Assisted pull ups- 4 sets of 10-12 reps
  • Single-arm machine rows- 4 sets of 10-12 reps
  • Lat pulldowns- 3 sets of 10-12 reps
  • Seated cable rows- 3 sets of 12 reps
  • Face pulls- 3 sets of 12-15 reps
  • Hammer curls- 3 sets of 12 reps
  • Dumbbell curls- 3 sets of 12 reps


  • Dumbbell overhead press- 3 sets of 8-12 reps
  • Front raises- 3 sets of 10-12 reps
  • Lateral raises- 3 sets of 12-15 reps
  • Rear delt raises- 3 sets of 12-15 reps

At the end of her training sessions, Jennifer performs some stretching. This not only relaxes her muscles but also improves the blood flow in them.


Jennifer performs cardio to keep her body lean and athletic. Her favorite cardio exercise is the StairMaster. She claims that it not only burns a decent amount of calories but also gives her legs and glutes a great workout.

Consistency is the KEY

Consistency has always been an important part of Jennifer Dorie’s training program. Irrespective of whether she has access to a gym or not, she ensures to train regularly.

On days when she doesn’t have access to a gym, she simply trains in her home gym which has some dumbbells, resistance bands, and a cable pulley machine. By using them well, she gets her entire body a tremendous workout.

And that’s how she ensures to stay in shape 24x7x365.

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Jennifer Dorie’s Diet Plan

Jennifer Dorie's Diet Plan

By looking at Jennifer’s beautiful physique, anyone can get an idea that she must be quite cautious about how she is feeding her body. And that’s absolutely true as well.

Jennifer Dorie’s diet plan focuses on fetching her body all the essential nutrients that boost muscle recovery and growth. It consists of plenty of nutritious whole-food items. Let’s have a look at the food items from where she gets her macros:-


  • Whole eggs
  • Egg whites
  • Steak
  • Chicken breast


  • Jasmine rice
  • Oatmeal
  • Fruits


  • Onions
  • Mushrooms
  • Zucchini
  • Asparagus

A ‘high-carb, low-fat’ diet plan has always worked the best for Jennifer. She has even tried minimizing her fat intake to such a level that her body gets its fats from protein sources.

Jennifer has always been pretty cautious about her pre and post-workout nutrition. Before getting started with her workouts she prefers having 93% lean beef and rice.

  • Her post-workout meal usually consists of rice and shredded chicken with broccoli and peppers.
  • Jennifer’s last meal of the day happens to be a protein shake. She makes it by blending almond milk, peanut butter, protein powder, and ice cream.

Now let’s get a detailed insight into Jennifer Dorie’s meal plan for the day:-

Meal 1- Breakfast

  • Oats
  • Chia seeds
  • Egg whites
  • Fruits

Meal 2- Mid-morning snack

  • Energy drink

Meal 3- Lunch

  • Spicy ground chicken
  • Rice
  • Coco aminos

Meal 4- Pre-workout

  • High-carb energy bar

Meal 5- Dinner

  • Spicy ground chicken
  • Rice
  • Protein smoothie

Peak Week Diet

Numerous professional bodybuilders tend to increase their carb intake during their peak week to add some fullness to their bodies. Jennifer also follows this approach which not only gives her muscles a decent pump but also makes them appear bigger and rounder.

She ups her carb and fat intake by having jasmine rice with some amount of coconut oil. She claims that consuming them has always fetched her great results.

Digestion is Crucial

Jasmine knows her body pretty well. She is quite familiar with the food items that fetch her greater gains and even those that don’t suit her well.

She says that one must have a clear idea of which food items are being easily digested by one’s body. Adding to it, she says,

“I only really stick to foods that I know digest well, which is a really big thing especially in our sport — you want to control every aspect you can. Certain things for me, like avocado or sweet potato I don’t really digest too well so I stay away from them.”

Jennifer Dorie’s Supplements

Despite sticking to a nutritious diet plan, Jennifer also makes it a point to include certain supplements in it. After all, the use of supplements becomes quite crucial when it comes to making one’s nutrition plan as complete as it can be.

Jennifer Dorie’s supplements stack includes the following:-

  • Whey protein powder
  • BCAA
  • Glutamine
  • Multivitamin

Consuming whey protein and BCAA fuels the body with essential amino acids. On one hand, they keep the body in an anabolic state and on the other hand facilitate muscle growth.

Glutamine boosts the rate of muscle recovery. Last but not least, a multivitamin supplement makes up for nutritional deficiencies along with fetching the body essential micronutrients.

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Wrapping Up

With years of hard work and dedication, Jennifer has been able to build a body that indeed makes her persona stand out from the rest. And if you want to build a body like hers, you too would have to show a decent amount of dedication towards following your workout routine and diet plan.

You can structure them using the info mentioned in this post. You can also take the assistance of an experienced coach or physical trainer to gain the most out of your fitness regime.